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DAY 1: QUADS, HAMSTRINGS, CALVES

HANY RAMBOD'S TIPS

Back squat: This is the big daddy of all compound movements. Keep your head level and your back as
straight as possible. Your feet should be pointed straight ahead, slightly wider than shoulder width. The
goal is to use maximum weight, so don't go lower than parallel.
Hack squat: Keep your feet shoulder-width apart and toes pointed straight ahead to hit the entire quad
area.
Stiff-leg deadlift: Arch your back to reduce strain on the lower back and contract the hams at the top of
the movement.
Standing calf raise: Two big mistakes with this exercise that I see all the time are doing it too fast and
not using a full range of motion. Quick, jerky half reps won't produce results. Do slow, controlled
movements and hold the contracted position for 2-3 seconds.

DA 1: QUADS, ISQUIOTIBIALES, TERNEROS

CONSEJOS DE HANY RAMBOD

Sentadilla: Este es el gran padre de todos los movimientos compuestos. Mantener el nivel de la cabeza
y la espalda lo ms recta posible. Sus pies deben estar apuntando hacia delante, ligeramente ms ancho
que el ancho de los hombros. El objetivo es utilizar el mximo de peso, as que no van ms baja que en
paralelo.
Hack en cuclillas: mantener los pies al ancho de hombros y los dedos apuntando hacia adelante para
golpear toda la zona del patio.
Peso muerto pierna rgida: arquee la espalda para reducir la tensin en la zona lumbar y contraer los
jamones en la parte superior del movimiento.
Elevaciones de talones de pie: Dos grandes errores con este ejercicio que veo todo el tiempo estn
haciendo demasiado rpido y no utilizando una gama completa de movimiento. Rpidos y bruscos
repeticiones medio no producirn resultados. Hacer movimientos lentos y controlados y mantenga la
posicin contrada durante 2-3 segundos.

DAY 1: QUADS, HAMSTRINGS, CALVES


1
LEG EXTENSION

4 sets of 5-8 reps


2

SQUAT

4 sets of 5-8 reps

LEG PRESS

4 sets of 5-8 reps

WALKING LUNGE

2 sets of 15 steps up and 15 steps back


5

HACK SQUAT

Up to 7 sets of 5-8 reps

SEATED LEG CURL

3 sets of 5-8 reps

STIFF-LEG DEADLIFT

3 sets of 5-8 reps


8

LYING LEG CURL

3 sets of 5-8 reps

SEATED CALF RAISE

3 sets of 5-8 reps

10

STANDING CALF RAISE

3 sets of 5-8 reps


11

TOE PRESS ON THE LEG-PRESS MACHINE

Up to 7 sets of 5-8 reps